Tempo Run

My current training has 3 tempo runs, with a recovery day, and a long run day at a LSD: Long Steady Distance a week. What this means is that i’m trying to boost my speed at shorter distances with a higher pace than my recovery days. This should generally be about 30 seconds on average faster than my recovery day pace. As my training continues I will have tempo runs up to 6 miles.

I’m currently beginning my training with a recovery day pace of 7:48-8:05/per mile so my starting tempo goal today on a 3 mile run is 7:20-7:35min. In the beginning weeks this will maintain my goal, as I get in better conditioning my final goal is to be at a tempo pace closer to 6:50-7:05min pace: so that my half marathon time will be between 1:25:00-1:33:00. I am keeping in mind that it takes about 6 months to drop 30 seconds off per mile; however, this is the goal I am setting myself to stay focused and determined.

Changing your goal per run is very important in achieving goals. You must continue to log in miles, but its necessary to change the pace. Your body gets very comfortable at certain paces and you must always train both anaerobic and aerobic when training.

See image below: example provided by Nike: this will happen with your personal goals and understanding.

There are many different techniques for changing pace and training, but this is my mentality for the next 10 weeks of training. If I feel a reason to change: fatigue or injury then I will need to adjust accordingly. For breakfast before my paddle match, I had apples & cinnamon oatmeal with my morning tea. If my energy level seems low on my run, then my diet will also need to adjust accordingly. This is all key to the final days of my goal: as you will want to optimize patterns for the big day: everyone’s body works differently.

As always, hope to see you out on the road running or cheering me on!

Best,

Ali instagram: lillyloren85 & travali_lux

*Anaerobic: High intensity or High level of exertion. i.e. Sprinting & Weight Lifting, optimal for weightloss

*Aerobic: lower levers of exertion, sometimes at a longer period of time. i.e. treadmills, aerobic classes, swimming, spinning.

10 Week Training Outline for the NYRR Half Marathon

Hi Friends,

I hate the cold as you know, but I need to stay motivated in the winter months. I play tennis 2-3 times a week as well as the occasional USTA singles match. This winter I took up Paddle and have joined a league with friends. We will have played 10 matches after my first season, so I’m definitely staying busy. That being said, I’m always concerned i’m not keeping up with my cardio, because I will justify tennis as my cardio; however, that just isn’t going to cut it.

Sure, it’s a good workout, but it’s not consistent. Depending on the drills, you may not have to move that much. Then there is always the problem with doubles versus singles. Singles is obviously my preference when it comes to staying in better shape. and moving around.

This winter I’ve decided to sign up for the NYC Half Marathon on March 17th - St. Patrick’s Day! I figured crossing the finish line and being handed a nice cold beer would be the ideal trophy i’m looking for. I’ve found a 10 week moderately tough running regime that I am going to follow religiously.

Running 5 times a week, 2 days off. 1 long run a week with recovery and tempo runs in between. I’ve designed the schedule to work around a Sunday race, so that long runs will always be on Sunday, and my days off will always be Monday and Friday. Each week will go up 1 mile each long run and balance my whole system.

10 Weeks:

1. Mon: OFF Tues: 3 miles Wed: 4 miles Th: 3 miles Fri: OFF Sat: 2 miles Sun: 5 miles

2. Mon: OFF Tues: 3 miles Wed: 4 miles Th: 3 miles Fri: OFF Sat: 2 miles Sun: 6 miles

3. Mon: OFF Tues: 4 miles Wed: 5 miles Th: 4 miles Fri: OFF Sat: 2 miles Sun: 7 miles

4. Mon: OFF Tues: 4 miles Wed: 5 miles Th: 4 miles Fri: OFF Sat: 3 miles Sun: 8 miles

5. Mon: OFF Tues: 5 miles Wed: 6 miles Th: 5 miles Fri: OFF Sat: 3 miles Sun: 9 miles

6. Mon: OFF Tues: 5 miles Wed: 6 miles Th: 5 miles Fri: OFF Sat: 3 miles Sun: 10 miles

7. Mon: OFF Tues: 4 miles Wed: 5 miles Th: 4 miles Fri: OFF Sat: 3 miles Sun: 11 miles

8. Mon: OFF Tues: 4 miles Wed: 5 miles Th: 4 miles Fri: OFF Sat: 2 miles Sun: 12 miles

9. Mon: OFF Tues: 3 miles Wed: 5 miles Th: 3 miles Fri: OFF Sat: 2 miles Sun: 5 miles

10. Mon: OFF Tues: 3 miles Wed: 4 miles Th: 3 miles Fri: OFF Sat: 2 miles Sun: Race Day: 13.1 Miles

Days off will not be complete rest days, but I will find an activity that will help keep me strong and healthy: I’m thinking Pure Barre! ** I will continue to play Tennis twice a week as well as paddle**

Now, I’m not doing this for weight loss, but to get in better cardio shape. I’m trying to get to my best fitness form, that being said: I always run faster when I’m lighter on my toes. I will rely on smart eating habits and cutting out booze Monday-Friday.

As far as my diet, I will try to avoid dairy, switch to Almond Milk for my morning tea and any smoothies. Try to keep my potassium high and also eat foods high in zinc. * There is a small correlation with absorbing zinc and expanding the capacity of your lungs for running; however, this takes several months**

When eating carbs I’m going to look for greens and lentils, staying away from breads and wasteful calories. As my training continues I will keep you updated on my successes and downfalls. I’m not going to tell you that I won’t eat a pizza in the next 10 weeks or a juicy hamburger because life is too short; however, I’m outlining my goals and wishful thinking.

Wish me Luck!! Hope to see you guys out running with me!

xoxo Ali, you can always find me on insta: lillyloren85 & travali_lux for daily stories